Hi Coach, this is Errol Aguilera from Fast Twitch Athletics here in North Vancouver, I am enjoying your channel and pride myself in being technical sprints coach. Question on your 10x10: at what percent should the athletes be taking on the 10x10 program? 70 to 80%?
Hello Errol. I would say that if you are on-boarding athletes in a preparatory phase and getting them into shape, you could specify a 70% perceived effort to make sure they completed the 10 reps adequately. If they are in good shape and have some sprint volume accumulated over 6-8 weeks, you could specify a 90% effort. If you want to me precise you can use timing gates on 5 segments in one direction and calculate from their best 10m effort. I’ll often use cumulative times over 10 reps starting between 90-120 sec per rep. We’ve done conditioning sets at Level 10 in North Vancouver in the winter in 65-70 sec sets.
Hi Coach, this is Errol Aguilera from Fast Twitch Athletics here in North Vancouver, I am enjoying your channel and pride myself in being technical sprints coach.
Question on your 10x10: at what percent should the athletes be taking on the 10x10 program? 70 to 80%?
Hello Errol. I would say that if you are on-boarding athletes in a preparatory phase and getting them into shape, you could specify a 70% perceived effort to make sure they completed the 10 reps adequately. If they are in good shape and have some sprint volume accumulated over 6-8 weeks, you could specify a 90% effort.
If you want to me precise you can use timing gates on 5 segments in one direction and calculate from their best 10m effort. I’ll often use cumulative times over 10 reps starting between 90-120 sec per rep. We’ve done conditioning sets at Level 10 in North Vancouver in the winter in 65-70 sec sets.
@DerekMHansen many thanks for the prompt reply and giving this a go with my 1 and 200m athletes tonight at 90%!
0:45 so 10 x 10" takes 90", how come
I get it now
You haven't explained how many times per day/ week . Ridiculous.
3x/week